Knee pain
An ache on runs or stairs that keeps coming back. A screen of hip, knee and foot together, then a plan to build load back up.
Common causes
- Training volume that rose faster than your tissues adapted
- Hip and foot mechanics that load the knee unevenly
- Weak quads after time off
A typical plan
- Week 1 to 2: settle the knee and adjust your training load
- Week 3 to 8: strength for the hip, quads and calves
- Then: return to running or sport with clear milestones
Try this today
Split squat hold: 3 rounds of 20 seconds per side.
Stop if it causes sharp pain. If it doesn’t help within a week, come see us.
Questions about knee pain
Do you treat runner’s knee?
Yes. Knee pain in runners is one of the most common things we see, and it usually responds well to a strength and load plan.
When should I see a doctor instead?
If your knee locks, gives way, swells quickly after an injury, or you can’t put weight on it, see a physician first.
Not a diagnosis. Numbness, weakness, loss of bladder or bowel control, fever with back pain, or pain after a fall or accident? Get urgent care first.